Na o kile wa bona tholwana e nyane, e kgubedu, e ntle lebenkeleng la korosari? Ke raspberry eo. Ke motswako o motle wa monate le bolila. Tse mmalwa tsa raspberry tsena tse nyane di ka etsa hore esita le dijo tse tlwaelehileng di be tse ikgethang. Hape, raspberry e le nngwe e tletse divithamine, diminerale, di-antioxidants le faeba. Jwale o ka di fumana mabenkeleng a maholo naheng ya rona. Raspberry tse foreshe le raspberry tse hatseditsweng di fumaneha selemo ho pota. Karolo e ntle ka ho fetisisa ke hore boleng ba phepo ya tsona ka bobedi bo batla bo tshwana.
Melemo ea raspberry bophelong ke efe?
Tholwana ena e nyane e na le phepo e ngata ka hare. A re shebeng hore na tholwana ena e nyane e molemo hakae bakeng sa 'mele ea rona.
Bakeng sa bophelo bo botle ba pelo
Ak'u nahane feela, li na le potassium, e leng ea bohlokoa bakeng sa ts'ebetso ea lipelo tsa rona. Ho pakiloe hore potassium ena e thusa ho fokotsa khatello e phahameng ea mali. Hase feela seo, raspberry e boetse e na le limatlafatsi tse khethehileng tse bitsoang li-fatty acid tsa Omega-3 . Tsena li thusa ho thibela stroke le lefu la pelo.
Ntho e 'ngoe ke hore tholoana ena e boetse e na le diminerale e bitsoang Manganese . Sena se bohlokoa bakeng sa tsamaiso e phetseng hantle ea masapo le letlalo. Hape, Manganese e thusa ho laola maemo a tsoekere maling.
E thusa ho laola lefu la tsoekere
Kopi ea raspberry e na le ligrama tse ka bang 8 tsa faeba. Ha e le hantle, ena e ngata ha e bapisoa le litholoana tse ling. Faeba e bohlokoa haholo bakeng sa 'mele ea rona. Faeba e thusa ho fokotsa maemo a tsoekere maling, k'holeseterole le khatello ea mali.
Ho ja lijo tse nang le faeba e ngata ho u thusa ho ikutloa u khotše nako e telele, e leng se thusang ho laola takatso ea lijo. Sena se ka boela sa u thusa ho laola boima ba 'mele oa hao .
Ha ho bapisoa le litholoana tse ling tse ngata, li-raspberry li na le tsoekere e fokolang haholo. Kopi e felletseng e na le ligrama tse 5 feela tsa tsoekere. Ka hona, ho li ja ho ke ke ha etsa hore maemo a tsoekere maling a hao a nyolohe ka tšohanyetso. Kaha li-raspberry li na le monate oa tlhaho, u ka fokotsa tsoekere ea maiketsetso eo u e eketsang lijong tsa hau. Ena hape ke tsela e ntle ea ho theola boima ba 'mele le ho laola lefu la tsoekere.
Itšireletse mafung.
Ka bokhutšoanyane, raspberry ke litholoana tse ntle tse tletseng li-antioxidants . Li-antioxidants tsena li sireletsa lisele tsa 'mele ea rona ho likaroloana tse sa tsitsang tse bitsoang li-free radicals, tse ka li senyang. Li-free radicals ke lintho tse kotsi tse senyang lisele tsa rona 'me li kenya letsoho mafung a mangata, ho kenyeletsoa botsofali, ramatiki, kankere, lefu la pelo le lefu la Alzheimer's.
Kahoo li-antioxidants li tšoara li-free radical tsena 'me li emisa tšenyo eo li e bakang. Ka hona, ho ja li-raspberry ke tsela e ntle ea ho itšireletsa mafung ana. Har'a mefuta ea li-raspberry, li-raspberry tse ntšo li na le li-antioxidants tse ngata. Tse latelang ke mefuta e khubelu le e khauta. Hopola, ha 'mala oa litholoana o le lefifi, boleng ba li-antioxidant bo phahama .
Bakeng sa letlalo le phetseng hantle le le khanyang
Li-raspberry li na le vithamine C e ngata. Vithamine C e bohlokoa bakeng sa tlhahiso ea collagen, protheine e etsang 75% ea letlalo la rona. Ha re ntse re tsofala, collagen ena ea fokotseha. Ke hona moo letlalo le qalang ho sosobana le ho thekesela. Kahoo, ho ja li-raspberry, tse nang le vithamine C e ngata, ho thusa letlalo ho hlahisa collagen eo le e hlokang. Vithamine C e boetse e thusa ho thibela le ho lokisa tšenyo ea letlalo e bakoang ke letsatsi .
A re shebeng boleng ba phepo ea raspberry?
Ebang li foreshe kapa li hatselitsoe, li-raspberry li tletse limatlafatsi tsa bohlokoa. A re shebeng boleng ba phepo ea kopi (e ka bang ligrama tse 123) ea li-raspberry tse khubelu tse foreshe.
| Karolo ea phepo | Bongata bo ka har'a kopi e le 'ngoe |
|---|---|
| Likhalori | 64 |
| Protheine | 1.5 dikgerama |
| Mafura | Ligrama tse 0.8 |
| Lik'habohaedreite | Ligrama tse 14.7 |
| Faeba | ligrama tse 8 |
| Tsoekere | Ligrama tse 5.4 |
Hlokomela le sena.
O lokela ho ba hlokolosi hanyane ka yogurt ea raspberry e tsoakiloeng esale pele eo o e fumanang lebenkeleng. Mefuta e meng e ka ba le ligrama tse 25 tsa lik'habohaedreite le ligrama tse 18 tsa tsoekere ka kopi. Seo se bolela hore li na le tsoekere e ngata ho feta li-raspberry . Ho e-na le hoo, haeba u nka yogurt ea Segerike e tloaelehileng 'me u eketsa kopi e ka bang halofo ea li-raspberry ho eona, e tla ba le ligrama tse 14 tsa lik'habohaedreite le ligrama tse ka tlase ho tse 10 tsa tsoekere. Seo se phetse hantle haholo, na ha ho joalo?
Litsela tse ling tse monate tsa ho ja raspberries ke life?
Ho na le mefuta e mene ea li-raspberry: tse khubelu, tse ntšo, tse pherese le tse khauta. Mofuta o mong le o mong o na le tatso e fapaneng. Li-raspberry tse khubelu ke tseo u li bonang khafetsa mabenkeleng a rona.
Kenya li-raspberry tse ling lijong tsa hau tsa hoseng, oatmeal, lipanekuku, kapa li-waffle. U ka boela ua li sebelisa ho natefisa li-smoothie, li-muffin, kapa salate ea litholoana. Kapa, li monate e le seneke sa motšehare.
Mona ke litsela tse ling tsa ho sebelisa raspberries:
- Etsa parfait e monate ka ho eketsa fragole le granola hanyane ka khaba e nyane ea yogurt ea Segerike.
- Etsa jeme e monate ka raspberry 'me u e je le bohobe.
- Ha o etsa dikuku tse tshweu tsa tsokolate tseo o di ratang, leka ho eketsa di-raspberry tse ding ho tsona.
- Kenya li-raspberry tse foreshe kapa tse leqhoa ho lemonade kapa tee e leqhoa ho etsa hore e be monate haholoanyane.
- Haeba o na le di-raspberry tse mmalwa tse butsoitseng, etsa bohobe ba raspberry ka tsona.
- Sebelisa vinaigrette e monate e entsoeng ka raspberry e le setlolo sa lisalate.
Molaetsa oo u ka o isang hae
- Li-raspberry ke litholoana tse phetseng hantle tse nang le livithamine, liminerale, fiber le li-antioxidants.
- Tsena di na le tsoekere e tlase mme di na le faeba e ngata, e thusang ka lefu la tswekere le ho laola boima ba mmele.
- Li-antioxidants tse ka har'a raspberry li thusa ho sireletsa khahlanong le mafu a kang lefu la pelo, khatello e phahameng ea mali le mefuta e meng ea kankere.
- E na le vithamine C e ngata, e thusang ho hlahisa collagen, e leng ea bohlokoa bakeng sa letlalo le phetseng hantle le le khanyang.
- Ho ena le yogurt ea raspberry e rekiloeng lebenkeleng e nang le tsoekere e ekelitsoeng, ho molemo ho eketsa raspberry e foreshe ho yogurt e tloaelehileng.
- Haeba o na le bothata ba bongaka, ho bohlokoa ho buisana le ngaka ea hau pele o eketsa ntho e ncha, joalo ka raspberry, lijong tsa hau.
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Ha ho maikutlo a rometsoeng hajoale. Kenya maikutlo a hau mona lekhetlo la pele.
Kenya maikutlo a hau